5 Rounds
Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.
We did some spotting and worked on not relying on the wall for handstand kick-ups.
Tabata
5 Sets
Partner Plate Arms
We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.
Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.
3 Sets
4 Rounds
It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.
4 Sets
Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.
This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.
3 Rounds
Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.
4 Sets
I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
9-6-3
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.
3 Sets
Went far a three mile walk last night. My lats are a bit sore. Out in the garage at 4pm.
Teams of 2 (cals each)
Brandi went first, so I’d have the shorter rests. I picked up the pace each set. We finished in 14:36. My legs were burning near the end, but a pretty good warm-up for some squatting.
7 Sets
Done after each set of front squats. Starting to get some of the feel back already.
Front Squats
Felt heavy, but overall pretty good. Easing back in to some squats in case there is a test during the AGOQ. I belted up for the last two or three sets.
4 Rounds
Finished in 12:35.
My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.
10 Rounds
The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.
2 Rounds
We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.
No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.
I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!
High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch
The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.
15-12-9
The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.
In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.
3 Sets
Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.
8 Sets
I need to break my habit of reaching for the wall with my lead leg.
4 Sets
4 Sets
Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.
8:00 AMRAP
I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.
I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.
7 Sets
4 Sets
Might as well call this shit a metcon!
3 Sets
That was a lot of unilateral work today, which is probably why it felt so taxing.
4 Sets
My left shoulder didn’t feel the greatest doing these presses.
7:00 AMRAP
Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.
Nick Momrik's Fitness Logs 